Natural ways to enhance testosterone levels

Low testosterone has become a growing concern for men, especially as they age. Beginning at around age 30, testosterone levels naturally decline at a rate of about 1 per cent per year, with a sharper drop typically occurring around age 60. This decline can result in a range of symptoms such as fatigue, loss of muscle mass, reduced libido and cognitive issues. Low testosterone, also known as androgen deficiency, andropause or male menopause, is linked to an increased risk of health conditions, including depression, obesity, type-2 diabetes and cardiovascular disease. Research suggests that up to 40 per cent of men over the age of 45 are affected by low testosterone.

Maintaining healthy testosterone levels is essential for men’s overall wellbeing, impacting everything from physical strength and energy to mood and sexual health. Fortunately, there are many natural ways to boost testosterone levels. This article will explore the best foods, herbs, nutrients and lifestyle habits that can help men increase testosterone levels naturally, to support their hormone health so they can live healthy, vital lives.

Why is testosterone essential for men’s health?
Maintaining healthy testosterone levels is essential for men’s overall wellbeing, supporting their physical health, emotional stability and quality of life. Testosterone promotes muscle growth and repair, strengthens bone density to reduce the risk of osteoporosis, and supports healthy libido and sexual function. It also boosts energy, mood and cognitive performance, lowering the risk of mood disorders such as depression and anxiety. Testosterone also regulates fat distribution and promotes lean body mass, supports cardiovascular health and provides neuroprotective benefits, reducing the risk of conditions such as dementia and Alzheimer’s.

Common symptoms of low testosterone
Men with low testosterone levels often experience a range of symptoms that can significantly impact their daily lives and reduce their quality of life. Common symptoms of low testosterone include fatigue, low libido and difficulties with erections and sexual performance, decreased muscle mass and physical stamina, reduced endurance, accumulation of fat around the abdomen, mood swings, irritability and depression, decreased motivation, cognitive issues such as poor memory and concentration, weakened bone density and increased risk of bone fractures.

What impacts testosterone levels in men?
While testosterone levels naturally decline with age, other factors that can contribute to low testosterone levels include hormonal imbalances, testicular injuries or disorders, chronic health conditions such as obesity, diabetes, kidney disease, hypothyroidism, certain medications (statins), genetic disorders, stress, nutritional deficiencies, lack of exercise, poor sleep, too much alcohol and an imbalanced microbiome.

Men dealing with chronic stress, overwork, poor sleep, unhealthy diets and excessive alcohol consumption are more likely to gain abdominal fat and experience a decline in testosterone levels. Excess abdominal fat leads to higher oestrogen levels and symptoms such as reduced body hair and gynecomastia (man boobs). Elevated oestrogen increases sex hormone-binding globulin (SHBG), a protein that binds to testosterone, reducing its free, active form. Some testosterone is also converted into oestrogen, further reducing its availability. This conversion can be managed with natural remedies such as saw palmetto and indole-3-carbinol, a compound found in brassica vegetables. These can help support healthier testosterone levels.

Natural strategies for enhancing testosterone levels

Essential nutrients for boosting testosterone
Your body requires specific nutrients to produce testosterone effectively. The following foods provide essential macronutrients, vitamins and minerals that provide the building blocks needed for testosterone production.

Healthy Fats
For optimal testosterone levels, include foods rich in unsaturated healthy fats, such as omega-3s from oily fish (wild salmon, trout, mackerel, sardines), raw nuts, seeds, tahini, almond butter, cold-pressed extra-virgin olive oil and avocados. These fats provide cholesterol, which is essential for hormone production. These beneficial fats also help reduce inflammation, which can lower testosterone by increasing cortisol, insulin resistance and aromatase activity, and reduce damage to Leydig cells, which are crucial for testosterone production.

Small amounts of saturated fats from natural sources also help promote optimal testosterone production. These can be sourced from foods such as cold-pressed coconut oil, full-fat organic dairy yoghurt, kefir and grass-fed meats. Avoid highly processed sources, namely hydrogenated oils, found in fried foods, commercially baked goods and margarine.

A study published in the Journal of Steroid Biochemistry investigated the impact of diet on sex hormones in healthy men. The findings revealed that reducing intake of healthy fats led to lower levels of androstenedione, testosterone and free testosterone.

A good-quality fish oil supplement is also recommended to improve testosterone levels. One study found that overweight or obese men who took 860mg of DHA and 120mg of EPA daily for 12 weeks had increased total testosterone levels compared to those who took a placebo.

Good-quality protein
Maintaining healthy testosterone levels requires a diet rich in high-quality proteins. Protein provides essential amino acids such as arginine and aspartic acid, crucial for testosterone production. Adequate protein also supports muscle mass and repair, which boosts testosterone levels. Including protein in meals and snacks stabilises blood sugar levels, promotes satiety and curbs sugar cravings, which helps prevent weight gain and supports healthy testosterone levels.

Include a variety of wholesome protein-rich foods in the diet such as wild salmon or sardines, organic chicken and eggs, grass-fed red meat, legumes, nuts and seeds, quinoa, organic Greek yoghurt, organic tempeh and clean whey or plant-based protein powders.

Antioxidants
Incorporating antioxidant-rich foods such as fruits, vegetables, nuts and seeds into your diet can boost testosterone levels. These foods are high in protective nutrients and phytochemicals such as vitamins C and E, beta-carotene, quercetin and lycopene, which reduce oxidative stress and inflammation. Antioxidants help maintain the health and functioning of Leydig cells.

Some of the top antioxidant-rich foods include berries, dark leafy greens, beetroot, tomatoes, pomegranates, citrus fruits, kiwi, papaya, mangoes, pineapple, avocados, Brazil nuts, carrots and green tea.

Zinc
Consuming zinc-rich foods is crucial for boosting testosterone levels, as zinc supports the conversion of cholesterol into testosterone and regulates luteinising hormone (LH) release, which stimulates testosterone production. Zinc deficiency can lead to reduced testosterone and impaired reproductive function. A study found that supplementing with 30mg of chelated zinc per day for one to six months increased total testosterone levels.

Incorporating zinc-rich foods such as seafood (particularly oysters), grass-fed beef, organic chicken, pumpkin and sunflower seeds, cashews, almonds, legumes and wholegrains can help support healthy testosterone levels. If your zinc levels are low, a good-quality zinc supplement at a dosage of 50mg of elemental zinc daily is recommended, to help maintain healthy testosterone levels.

Magnesium
Magnesium is vital for testosterone synthesis, aiding in the conversion of cholesterol to testosterone and supporting Leydig cell function. It also helps calm the nervous system and lowers cortisol, which supports healthy testosterone levels. Magnesium also improves sleep quality, which is essential for maintaining optimal testosterone.

A review found a strong correlation between magnesium intake and testosterone levels, with higher magnesium linked to increased testosterone. One study showed that daily supplementation of 10mg of magnesium per kilogram of body weight for four weeks boosted both free and total testosterone in both sedentary men and athletes.

Magnesium also plays a crucial role in muscle function. Research highlights that magnesium supplementation, combined with resistance training, positively impacts testosterone levels.

Top magnesium-rich foods include raw cacao and good quality dark chocolate (at least 70 per cent), nuts and seeds, dark green leafy vegetables, legumes and whole grains.

Vitamin D
One of the best nutrients for increasing testosterone levels is vitamin D. Studies have shown that low vitamin D levels are associated with reduced testosterone levels. One study found that participants who took a daily dose of 3300 IU of vitamin D experienced a 20 per cent increase in their testosterone levels.

Vitamin D is often referred to as the “sunshine” vitamin because it is naturally produced by the body when the skin is exposed to sunlight. Certain foods can also provide small amounts of vitamin D such as oily fish, organic egg yolks, cod liver oil, UV-exposed mushrooms and fortified foods such as milk, plant-based milk alternatives and cereals. Eggs are a particularly good choice as they contain vitamin D and cholesterol, both of which are precursors to testosterone production. If you are deficient in vitamin D or not getting enough sunlight, it is recommended to supplement with 2000 to 5000 IU of vitamin D3 daily.

Vitamin K2
Vitamin K2, a fat-soluble vitamin, is crucial for regulating sex hormones, including testosterone. Research indicates that vitamin K2 can boost testosterone levels by enhancing Leydig cell function in the testes. Vitamin K2 also supports heart and bone health by improving blood clotting and increasing bone density.

Vitamin K2 is primarily produced by microorganisms and is abundant in fermented foods such as Greek yoghurt, natto, sauerkraut, miso and kimchi. You can also find vitamin K2 in egg yolks, grass-fed meat and organic dairy products.

Testosterone-boosting herbs
Herbalists and naturopaths commonly use the following herbs to support testosterone production in men, which can be taken as herbal extracts, tablets or teas.

Ashwagandha (Withania somnifera)
Ashwagandha, a powerful Ayurvedic adaptogen, is known for enhancing the body’s resilience to stress and reducing cortisol levels, which can negatively affect testosterone production. By lowering cortisol and supporting adrenal health, it helps restore hormonal balance. Additionally, ashwagandha improves endurance, muscle growth and sleep, which further benefits testosterone levels and overall health. In a randomised controlled trial, 57 amateur resistance trainers who took 600mg of ashwagandha daily for eight weeks saw significant increases in both testosterone levels and muscle strength compared to the placebo group. Similarly, a study of 46 men with low sperm counts found that taking 675mg of ashwagandha daily for three months boosted testosterone levels by 17 per cent.

Ginger (Zingiber officinale)
Research has revealed that ginger can enhance testosterone production by increasing luteinising hormone (LH) production, which is essential for maintaining testosterone production and balance in the body. Ginger was also found to aid testosterone production by reducing oxidative stress and inflammation in the testes, which can help protect the Leydig cells. Ginger also enhanced blood circulation, which increased blood flow and nutrients to Leydig cells.

Fenugreek (Trigonella foenum-graecum)
Fenugreek contains compounds such as saponins that help stimulate the production of testosterone and enhance libido. Fenugreek also supports healthy levels of LH, and reduces levels of the enzyme aromatase, which converts testosterone into oestrogen, helping to maintain higher testosterone levels. In a study published in Phytotherapy Research, 60 men aged 25 to 52, with no history of erectile dysfunction, were given either a placebo or 600mg of fenugreek extract daily for six weeks. Participants reported improved libido with fenugreek, noting enhanced sexual arousal, energy and stamina. The study concluded that fenugreek extract significantly influenced sexual function and helped maintain normal testosterone levels.

Forskolin (Coleus forskohlii)
Forskolin is an Ayurvedic herb that helps support healthy testosterone levels in men by boosting cyclic AMP (cAMP) levels and improving metabolic health. When cAMP levels are elevated, it enhances the activity of LH, which is vital for stimulating testosterone production in the testes. Forskolin also helps reduce body fat, which can improve testosterone levels, as excess body fat is often associated with lower testosterone. A 12-week study examined the effects of forskolin root extract on testosterone levels in 30 overweight or obese men aged 18 to 37. Those who took 500mg daily saw a 13.6 per cent increase in testosterone, while the placebo group experienced a 2.9 per cent decrease.

Lifestyle strategies to enhance testosterone

Weight training + high intensity interval training (HIIT)
Exercise, particularly resistance and strength training, is highly effective at boosting testosterone production. Engaging in regular weightlifting or resistance exercises stimulates muscle growth and enhances testosterone levels. HIIT can further amplify these effects by increasing human growth hormone (HGH) and improving metabolic health and fat loss. For optimal results, incorporate strength training and HIIT into your routine, focusing on heavy weights and major muscle groups, while ensuring proper recovery to support overall hormonal balance. It’s important to balance exercise with adequate rest, as overtraining without sufficient recovery can lead to decreased testosterone levels.

Physically active men have a better testosterone profile compared to those who are more sedentary. A study from the University of Nebraska Medical Centre researched the acute effects of weightlifting on serum testosterone levels. The results concluded that even moderate and light weightlifting increased serum testosterone levels in participants.

Stress management
Reducing stress is essential for boosting testosterone, as chronic stress raises cortisol levels, which directly lowers testosterone. Cortisol and testosterone have an inverse relationship, competing for the same precursors in hormonal pathways. When cortisol levels are high, testosterone levels tend to decrease. Stress also disrupts sleep and contributes to weight gain, both of which negatively affect testosterone levels by reducing production and increasing conversion to oestrogen.

By managing stress through techniques such as regular physical activity, mindfulness, relaxation, breathing practices, yoga, meditation and maintaining a healthy work-life balance, men can help optimise their testosterone levels and improve their overall health and wellbeing. Adaptogenic herbs such as ashwagandha, Siberian ginseng and rhodiola, along with magnesium and B vitamins, are powerful natural remedies for reducing cortisol levels and improving the body’s ability to manage stress.

Good-quality sleep
Sleep is vital for maintaining healthy testosterone levels, as the body produces the most testosterone during deep REM sleep. Consistent sleep patterns help regulate the natural circadian rhythm of testosterone, which peaks in the morning. Sleep deprivation, especially getting less than five to six hours per night, can significantly reduce testosterone levels and increase cortisol, further disrupting hormone balance.

A study of older men found that nearly 10 hours of sleep were necessary to observe improvements in testosterone levels. Similarly, research from the University of Chicago revealed that insufficient sleep drastically reduces testosterone. In the study, 10 healthy men, who slept for only five hours per night for eight nights, experienced up to a 15 per cent drop in daytime testosterone levels, underscoring the critical role of adequate sleep in maintaining healthy testosterone levels.

Maintaining consistent and adequate sleep patterns is crucial for regulating the body’s circadian rhythm and ensuring hormone balance, including testosterone production. Prioritise good sleep hygiene by avoiding screens before bed, wearing blue light-blocking glasses, skipping afternoon caffeine, taking a warm bath and drinking calming herbal teas. Natural remedies such as passionflower, ziziphus, valerian, magnesium and GABA can also improve sleep. Aim to go to bed before 10pm, wake up at the same time each morning and start your day with natural sunlight to help regulate your circadian rhythm.

Maintaining a healthy weight
Maintaining a healthy weight is crucial for preserving testosterone levels, as excess body fat, particularly in the abdomen, leads to lower testosterone. Fat cells produce oestrogen, which suppresses testosterone. Obesity is linked to inflammation and insulin resistance, both of which can impair testosterone production. Insulin resistance further reduces testosterone levels by increasing its conversion to oestrogen. Studies show that obese men have significantly lower testosterone levels, with overweight men experiencing up to 30 per cent lower testosterone compared to lean men.

Maintaining a healthy weight and preventing insulin resistance through diet and lifestyle changes is essential for boosting testosterone levels and achieving hormonal balance. Prioritise a plant-based, wholefood diet, while minimising refined sugars and processed foods. Include protein with every meal, practise time-restricted eating by consuming meals within a 10-hour window and fasting for at least 14 hours and increase physical activity to support optimal hormone health.

References available on request.